Player Advice
Countdown: Paying Attention to What Is Important
by Damon Valentino, 17 March 2016
Special from
FlowSport
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With Signing Day right around the corner, this is a time when high school senior tennis players have lots on their minds. Whether you have already signed, are waiting to decide where to sign, or you are hoping the school of your dreams extends an offer, it's hard to figure out where to focus.
With all this going on, it is appropriate to talk about a valuable mental skill: attention. "Attention" is another way of saying "focus". In tennis terms, you need to focus on the ball, where your opponent is on the court, and the court itself. Off the court, you need to focus on your school work, your college interviews, and your last year in high school - just to name a few.
Before reading further, write down some of the things that you need to focus on to perform well - both on and off the court. Now I want you to write down some of the things that you focus on that hurt your performance - both on and off the court. If this is challenging, look back at some of your matches and try and recall what you were focusing on when you played well - and also what you were focusing on when you played poorly. You can do this with your school work or college interviews as well. This will help you realize what "ideal focusing style" (IFS) works best for you.
Here are some strategies that can help you learn to focus on the right thing at the right time.
1. Be. Here. Now. - Here is a scenario for you: It's 4-all, 30-all in the third set. You have an easy overhead that you shank wide. You are walking back to the baseline. What are you thinking about? Research shows that if you dwell on the mistake that just happened, it can affect your performance for the next five minutes ... at least! That could be the difference between holding your serve, or losing 6-4 in the third. One of the most important focusing skills is to stay present. There is nothing to do about the past, and you have no control of the future. Focus on the moment you are in and the future will take care of itself.
2. Focus on the process - Thinking of the scenario above, you are walking back to the baseline down 30-40. Instead of playing out how mad you are that you shanked the overhead and/or all the different scenarios that "might" occur next, hone in on your process routines. Examples might be:
- Visualize the shanked overhead getting flushed down a toilet
- Fix strings.
- Take a deep breath.
- Gather the tennis balls.
- Wipe sweat from your face.
- Use a positive word or phrase like "keep grinding".
- Picture hitting a great first serve.
- Go!
Here are some ways to practice focusing on the right thing at the right time.
Practice Mindfulness
- Sit quietly for 5 minutes each day.
- Focus on your breathing.
- When you realize that your mind is wandering, just be aware of it and return your focus to your breathing.
- Do. Not. Judge ... your thoughts.
Walking Meditation
- Take 5 minutes each day.
- Walk slowly.
- Feel each step hitting the ground.
- If you feel yourself wanting to speed up, take a breath and feel the next step hitting the ground.
Process Routines
- Pick an image to help you "flush" or "erase" the mistake that just happened. A toilet is good. A whiteboard that you erase is good. Maybe you could crumple it up and throw it in a campfire. Make sure it's an image that works for you.
- Develop your between point & changeover routines.
- Find a phrase or word that you can use to get you focused on the task at hand.
- Work on visualizing hitting good shots.
Focus During Practice
- Use the "down time" at practice (between points during a drill, picking up balls, waiting in line, getting water) to practice your Process Routine.
- Use the Walking Meditation lesson if you are going from one court to another.
Learn Your Ideal Focus Style (IFS)
- Use the google doc or piece of paper to add to your list. This should include what you focus on externally (ball, opponent, etc) and internally (thoughts, emotions, etc.).
- Look for patterns of what you focus on when you perform well and what you focus on when you perform poorly.
- Create a new list of your "Ideal Focus Style" (IFS). Save it and study it!
- Practise using your IFS as much as you can!
These examples were geared for the on-court challenges you face, but you will find that they can also be very helpful when facing the challenges that occur off the court as well. The transition from high school to college can be intense, and being a college athlete only adds to that intensity. Lock in your IFS now and you'll be amazed at how much better you'll be at dealing with all the on and off court challenges you face everyday.
Damon Valentino has over two decades of experience as a high school tennis coach, independent school educator and teaching tennis professional. Valentino is a former nationally-ranked junior and full-scholarship Michigan State tennis player, and he has his Master's degree in Sport Psychology from John F. Kennedy University in Pleasant Hill, CA. Valentino uses mental skills techniques to help people perform at an optimal level. Learn more about Valentino at FlowSportOnline.com, or contact him online or via email.
Ladies Day...
The Countdown takes a brief hiatus tomorrow for Colette Lewis' wrap up of the Spring Team Nationals tomorrow, but we return on Monday with our first look at the status of the girls in the Top 100. Find out where the top seniors have committed - and where others are leaning.
In the meantime, check out all the great content we have in store for you - as Tennis Recruiting brings you a courtside seat for the Countdown to Signing Day!
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About Damon Valentino
Damon Valentino is the Director of
Sidestreet Performance Coaching
in the SF Bay Area. He holds a Master's Degree in Sport Psychology and
was a former Division I full scholarship tennis player at Michigan
State University. Damon works with competitive juniors as well as
collegiate tennis players across the country.
To set up a free 20 minute strategy session with him in person or
on skype, go to his website at
SideStreetCoaching.com
- or connect with him on
Facebook
and
Twitter.
